Workout, Happening, and Updates at CROSSFIT SOUTH COBB

        A.  L-sit hold practice.  Work up to as long a hold as you can.  5 attempts minimum.  Use rings, bars, boxes,

  Payton’s gonna have a little WOD buddy beginning in August!  We can’t wait!   A.  Shoulder Press 5-5-5.  Increase weight after each set.  

  “Zeus”   Three rounds for time of:   30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box

      A.  Complete 3 sets of the following complex:   5 Power Snatches 5 Overhead Squats Add 10lbs 5 Power Cleans 5 Front

      A.  Complete 3 sets of 10 Handstand Push-ups.  Kipping is allowed ONLY on the 3rd set     B.  “Graham”   Complete

    A.  Five rounds for time of:   20 Wallball Shots (20/14) 20 Sit-ups 20 Overhead walking lunges (45/25)     B.  Barbell Club with

      A.  Three rounds of 15 Back Extensions     B.  Three rounds for time of:   30 Calorie row or Airdyne 10

      A.  Work up to a 3 rep max for Front Squat.  Take fifteen minutes     B.  Complete as many rounds as

    A. “Walkabout”     50-40-30-20-10 reps of: Air Squats Sit-ups Double Unders   B. Barbell club meets with Will at 10 and 11AM

        A.  Deadlift with bands 3-3-3-3.  Increase weight after each set.  Touch and go at the bottom         B.

          A.  Max height box jump.  Ten minute time limit.  Time to set a new PR.  NO walk-ups allowed.  Must be

      A.  Muscle-up practice/progressions       B.  For time:   60 Burpees 50 Wallball Shots (20/14) 40 meter standing broad jump 30

        A.  Split Jerk 5 x 1 @ 90% of your 1 rep max.     B.  21-15-9 reps of the following:

A. Squat Clean 4 x 2 (75% of your 1 rep max)   B. “Chalky White”   100 Double Under buy-in, then three rounds of

“Pinky” A. Complete as many rounds as possible in seven minutes of: 7 push-ups 7 overhead walking lunges (each leg) (45/25)   Rest 2 minutes

      A.  Max rep unbroken double unders.  Time to set a new PR.  10 minute time limit.  Take as many attempts as you

        Happy Valentines’ Day!  Come sweat it out before you eat that chocolate…     A.  Five round trips with prowler sleds

A. Work up to a 1 rep max for Turkish get-up with a Kettlebell. You must perform the rep on each arm     B.

        A. Work up to a 1 rep max for Back Squat using chains on the barbells.  Take 15 minutes to do

    Saturday Barbell Club will meet at 10am and 11am with Will.   (Teams of 2)   Complete as many rounds as possible in

    A. Hang Power Clean 3-3-3-3.  Increase weight after each set.  Go as heavy as form will allow.  You cannot drop bar until all

  A. Snatch Pulls  2-2-2-2.  Increase weight after each set.  Pause at bottom for re-grip only.   B. Seven rounds for time of: 7 Power

    A. Shoulder Press 1-1-1-1-1.  Time to set a new PR for 1 rep     B. “Mr. Bates”   Five rounds for time

        A. Power Clean 2-2-2-2. Pause at bottom only to re-grip. Increase weight after each set. Go as heavy as your from

        Saturday Barbell Club:  10AM and 11AM only     10-9-8-7-6-5-4-3-2-1 reps of:   Sumo Deadlift Highpulls (135/95) Box Jumps (30/24) Burpees

            A. Back Squat 1-1-1.  All sets same weight across.  Aim for 95% of your 1RM     B. Complete